10 Best Yoga Poses to Relieve Lower Back Pain – Simple Exercises

Lower back pain is one of the most common reasons for visiting the doctor. The lower back is made up of the vertebrae of the spine, ligaments and muscles. Intervertebral discs are found in the spine, which are a sort of cushion made up of cartilage. It fits perfectly between two vertebrae. Any kind of injury or disease of these discs in lower back, muscles and ligaments can cause back pain. The risk of lower back injury is higher in people who are obese, who have a poor posture or weak back and abdominal muscles. Almost everyone will experience lower back pain once in their life time. Due to a poor diet and lack of exercise this risk can increase by the day. Relieving lower back pain with Yoga is the best option.

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Causes of Lower Back Pain

There is no particular cause for lower back pain. However, muscle or ligament strain is seen as the most common cause. If you experience back pain suddenly it is a sign of a muscle tear, disc problem or sprained ligament. Many other conditions, like fibromyalgia, osteoporosis, osteoarthritis, spinal stenosis and ankylosing spondylitis can cause back pain. Pregnancy can also lead to back pain (due to extra body weight, muscle and ligament firmness, and compression of spinal nerves). Overweight people are most prone to back pain, because of poor posture and extra strain of the body weight on discs and muscle.

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Medical problems, like stomach problems (appendicitis, ulcers) and gall bladder disease can lead to back pain. Back pain can also be caused without any kind of injury. These conditions include pneumonia, kidney infections, infection of the spine and tumors. The pain which is worse in the morning and seems to reduce by movement and stretching is a result of muscle injury. Lower back pain which is worse at night and not relieved by exercise can be a “referred pain” that spreads to the back from other organs. This condition can also be a result of a bone problem. The pain that can be felt all the way down to the back of one or both of your legs is a sign of sciatica. When the sciatic or other spinal nerve is compressed, it will result in increased pain while sneezing, coughing or straining.

Relieving back pain is now much easier with yoga poses. These lower back exercises will help you strengthen your back. They do not just relieve your lower back from pain, but they also help to prevent back pain in future. Whether you are trying to relieve or prevent your lower back from pain, try some great lower back yoga stretches. If you are having severe back ache, consult the doctor before trying these yoga poses.

Yoga Poses for Lower Back Pain

You can comfortably practice these yoga poses every day. Just 10 minutes everyday to stretch your lower back muscles to the maximum will help you to prevent different kinds of problems in future. All these exercises will help you to relieve your lower back pain and prevent you from all kind of spinal disorders. These yoga poses will help to improve your body posture. They will strengthen the abdominal and back muscles. It relieves the back from stiffness and tension.

Spine Lengthening

You need to sit in a comfortable position. Try placing a mat on the floor and sit cross legged (you can also sit on your bed, if you like). Your back should be straight and yours shoulders should be relaxed. You need to smile while you practice this yoga pose. In case you would like to practice this pose in standing position, keep your feet parallel. While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently.

Now bring your arms from the front to the top. Stretch them up as much as you can. Do notstrain your muscles. Make sure that your elbows are straight and that your biceps touch your ears. Hold onto to this position for 20 seconds (preferably 3 to 4 long deep breaths). To experience a deeper back stretch you can pull your tummy in, close to the spine.

Spine Stretch

This stretch can be followed after the spine lengthening stretch. Continue with interlinked fingers. Your arms should be stretched straight on top of your head. Breathe out slowly and twist your body to the right side gently. This will lay pressure on the hips as well. Hold onto to this position for 4 to 5 long breaths. Inhale while coming back to the center position. Exhale as you move to the left side, hold this position for 4 to 5 long breaths and inhale while returning to the center position. To experience a deeper stretch, tuck your tummy in as much as possible.

Stretching the Spine Forward and Backward

By interlinking your fingers, breathe out and stretch your hands to the front. Exhale while you turn to the right. Make sure both your hands are parallel to each other and that they are stretched equally. Try to correct your position to avoid muscle catches. Inhale while you return to the center. Exhale while turning to the right. Come back to the center as you inhale. Unlock the fingers and relax. Place your hands on the ground and push your chest up.

Twist the spine

This stretch offers a soothing massage to the lower back. Place your left hand on your right knee. Take a deep breath and slowly twist your body to your right side. You can also place your right hand on the floor near your right hip. Stretch upward by pressing your hand against the floor. Try to keep your back as straight as possible. Inhale and come back to your center position. Repeat the same stretch on the left side. Suck your tummy in for a deeper stretch.

Fists Forward Bend

You can now come back into standing position. Your feet should be hip-width apart. Bend your knees slightly and bend yourself over your legs. Bend as much as you can till your tummy touches your thighs. Make your hands into fists and place them on the opposite creases of the elbow. Relax all your body muscles and hold your fists tight. Take 10 deep breaths in this position. You will release more tension from the back with every breath.Breathing exercises are extremely helpful in melting belly fat.

Downward Dog

This pose will help in spinal traction and lower back health. Stand Lie down on the floor facing the ground and place your hands in front of you. Flatten your palms on the floor. Lift your hips off the ground by balancing yourself on your feet and hands. Lift your hips as much as you can, till you feel a soothing stretch in your back. Take 5 to10 breaths in this position.

Wall Plank

You need to stand in front of the wall. Reach the wall with your hands and straighten them. Flatten your palms on the wall. Bend forward with your head facing downward. Lengthen your spine by stretching back as much as possible. You will come into an L shape. You may feel pain near the lower back, if you do bend your knees. Try to maintain the spinal stretch for at least 2 minutes. Breath deeply as you stretch your back.

Pigeon Pose

Start with lying on the ground and place your hands in front of you. Lift your torso of the ground. Bring your right knee behind your right wrist. Stretch your left leg out behind you. Your knee should face the floor. Press your palms against the floor. Stretch your legs backward while you curve your back and lift it up. Pull your abdominal muscles to your spine and maintain this pose for 5 to 10 deep breaths.

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Child’s Pose

You need to sit on your heels. Place your head on the ground in front of you. Your hands should be behind your back. Breathe in slowly for 2 minutes. You can intensity the stretch by pulling your abdominal muscles towards your spine.

Back Stretch

Sit down on your heels and hold your hands in front of you. Stretch your hands out and straighten your back. Inhale and exhale slowly for 3 minutes. Pull both your hands to the front by stretching your back to the front. Do not strain your muscles in the back. Your back muscles will feel relaxed stress free.

Tips for Lower Back Pain

Don’t strain your lower back by sitting in wrong posture

Don’t over do ab workouts. When you work your core muscles too much it usually results in lower back pain

Breathe slowly through out these yoga poses

Avoid any kind of stressful weight lifting.

These yoga poses will help to relieve your lower back from pain and warm up your body. They will also make your back flexible and open the lungs for a better breathing experience. Take a slight break between each yoga pose to release any kind of muscle tension. Relieve yourself from pain with these lower back pain yoga poses. Stay healthy and happy.

Alankar Yoga is started by Anil Kumar Sahu on 5 Feb 2012 by the grace of god. It is driven by a group of people who are dedicated to provide healthy & long term life solutions at your doorsteps and at Center. Alankar Yoga provides Home classes, Corporate classes,Yoga for disease, Acupressure, Therapeutic yoga and meditation etc.